ENGORGED

Thalos

**ENGORGED** is a 12-week powerlifting program designed to maximize your strength gains through heavy compound lifts and low-rep training. With five days of focused workouts each week, you'll tackle upper and lower body power sessions that include essential movements like the bench press, deadlifts, and pull-ups. This program emphasizes proper form and progressive overload, ensuring you build muscle while enhancing your overall performance. Get ready to push your limits and achieve impressive results!

5-Day Upper/Lower Full-Body Assault for Maximal Mass and Power

ENGORGED is not just a program—it’s a declaration of war on mediocrity. Designed for serious lifters who demand visible results and relentless intensity, this 5-day hybrid split combines strategic upper/lower training with full-body synergy to forge unmatched size, strength, and muscular endurance.

Each week is a tactical campaign:
	•	Day 1: Upper Power – Press, pull, and row with primal aggression. Compound movements lead the charge to ignite the nervous system and set the tone.
	•	Day 2: Lower Power – Build a foundation like granite. Squats, hinges, and explosive lifts carve out legs that don’t just support mass—they command it.
	•	Day 3: Full-Body Density – High volume meets total-body overload. Giant sets, supersets, and calculated chaos flood every fiber with nutrient-rich blood. The pump? Monumental.
	•	Day 4: Upper Hypertrophy – Refine the armor. Target shoulders, arms, and chest with surgical precision. Isolation meets intensity in a cascade of controlled destruction.
	•	Day 5: Lower Hypertrophy & Conditioning – Sprint, lift, and finish the fight. This isn’t leg day—it’s leg war. Expect volume, sweat, and a metabolic storm.

ENGORGED isn’t for beginners. It’s for lifters who eat intensity for breakfast and grind out reps with a grow-or-die mindset. Backed by science and fueled by fury, this program delivers the physique of a battle-hardened titan.

You don’t just lift on this plan. You rise. You conquer. You get ENGORGED.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Focus: Heavy compound lifts, low reps, CNS priming
Goal: Build maximal strength in pressing and pull

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Face Pull

Upper Power (Push/Pull)

Focus: Posterior chain, heavy squats & pulls
Goal: Build brute strength from the ground up

Trap Bar Deadlift

Stiff Leg Deadlift

Walking Lunge

Cable Crunch

Lower Power

Focus: Volume, pump, metabolic stress
Goal: Growth, blood flow, and endurance

500m Row

Full Body Density

Focus: Isolation, volume, mind-muscle connection
Goal: Sculpt shoulders, arms, chest

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Behind-The-Neck Press (Smith Machine)

Behind The Back Lateral Raise (Cable)

Reverse Bicep Curl (Dumbbell)

JM Press

Upper Hypertrophy

Focus: Leg growth + metabolic conditioning
Goal: Carve definition, enhance athleticism

Front Squat (Barbell)

Lower Hypertrophy/Conditioning

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Thalos